Author Archive for: ‘admin’

How To Make The Perfect Smoothie

Smoothies are a great way to start the day, replace a meal or  provide nutrition pre and post exercise. This week’s blog will teach you how to make  the perfect (in my opinion) smoothie.   Ingredients Base liquid- 1 cup (Choose one or two) Water Beet Root Juice- 2 cups Coconut water Unsweetened Coconut milk Unsweetened Almond milk Avoid alternative …

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Muscle- The Metabolic Machinery for Maximum Health

Muscle plays a central role in metabolism as well as in the genesis and/or  prevention of many common chronic diseases. The maintenance of adequate muscle mass, strength, and metabolic function through diet, exercise and other lifestyle factors has rarely been utilized as a targeted therapeutic intervention beyond its role in exercise performance, Activities of Daily Living (ADL), and more recently, …

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Can You Scrape Your Pain Away?

The skin is an area often overlooked in physical medicine and rehabilitation, which is unfortunate as it is an area rich in mechanoreceptors, known to have a strong influence on tissue tone, cellular communication and movement. Scraping the skin, or Instrument Assisted Soft Tissue Mobilization (IASTM), stimulates mechanoreceptors, causing microvascular trauma and capillary hemorrhage, and a  localized inflammatory response that …

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The Core- Beyond The Spine

  The Core consists of structures that make up Lumbo-Pelvic-Hip Complex (LPHC). It includes the lumbar spine, pelvic girdle, abdomen, diaphragm and hips. It is where body’s center of gravity is located and where all movement originates. A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire Human Movement System (Kinetic Chain). Optimal length-tension relationships …

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10 Dietary Myths- How Many Do You Believe?

10 Dietary Myths- How Many Do You Believe?   Myth 1:Carbs and Gluten are bad for you and will make you fat Carbohydrates have gotten a bad rap thanks to a number of popular fad diets and books that propagate the adverse effects of carbohydrates on insulin resulting in weight/fat gain. I have to admit, books like Good Calorie, Bad …

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Bigger, Stronger, Faster… But At What Cost?

Both recreational at competitive athletes are looking to enhance their performance. Many turn to purported ergogenic supplements. Are these safe? A number of readily available sports performance enhancing supplements, such as those marketed for body building, weight-loss and energy are often spiked with stimulants, anabolic agents, and even pharmaceuticals. Most young athletes, coaches, and parents, are not educated or informed …

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5 Tips For Baby Boomers For Optimum Health and Longevity

Baby Boomer Stats: (Americans born between 1946 and 1964)   There were 75.4 million Baby Boomers as of 2015 ( Two out of every three Baby Boomers have multiple chronic conditions, and treatment for this population accounts for 66% of the country’s healthcare budget  ( Many of these chronic health conditions are related to lifestyle factors, such as poor sleep, …

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Got Shoulder Pain?

If you have shoulder pain, you are not alone: Shoulder pain is reported to occur in up to 20% of the general population, with 40% persisting for at least 1 year (Annual cost is about $39 billion) Shoulder impingement is the most prevalent diagnosis, followed by traumatic injuries Altered mechanics at the shoulder joint make it susceptible to degenerative changes …

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Got Knee Pain?

The knee is one of the most commonly injured regions in the body: An estimated 80, 000 to 100, 000 anterior cruciate injuries (ACL) occur annually in the US Approximately 70% of these are non-contact (i.e. related to poor biomechanics) There is a strong correlation with ACL injuries and future arthritis in that knee Functional Anatomy The anatomical location of …

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It Doesn’t Mean Squat. Or Does IT?

The squat is a fundamental movement which is essential for physical activity, whether it be activities of daily living, exercise, or more complex/technical sporting activities. Optimal squat patterns are critical for sport performance, injury risk reduction and to support lifelong physical activity. By deconstructing the technical performance of the squat, this movement can be used as a dynamic screening assessment …

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